The Larger Bananas in the Image Above Are Called "Plantains" or "Platanos" in Spanish

In this article, I'll show you how to cook plantains the healthy way. You'll also learn how to pick out perfectly ripe ones from the grocery store.

What Are Healthy Ways to Cook Plantains?

I am a big fan of plantains and have cooked them in many different ways. These are some of the healthiest ways that I enjoy preparing them.

Boiled

Fried

Grilled or Baked Using an Open Pit

Oven-roasted

What Are Plantains, And What Do They Look Like?

Plantains are a variety of banana that are usually grown in tropical areas. They differ from regular bananas in that they are usually bigger and more firm; however, both are very nutritious.

Plantains have a lower sugar content than regular bananas and are generally used for cooking. While bananas are almost always eaten raw, these should be cooked before it is consumed. Although I have known some people who eat a ripe ones raw, this is not a good practice because they're hard to digest when they're raw. So, in this article, I'll show you some of my favorite ways to cook this delicious fruit.

But first...

How does the color of the plantain play into how we cook it?

When cooking plantains, it's important to know that how it cooks depends a great deal on whether or not it is ripe.

Green, Unripe Plantains: Unripe ones are usually green in color, while ripe ones vary from yellow to brownish-yellow. Green, unripe plantains are not sweet. They are a bit hard, the skin can prove difficult to peel, and they are said to contain high levels of iron. Therefore, they are sometimes used as a meat substitute in some West African dishes. Raw ones are great for making chips and/or patties (you mash them, and then fry them).

Yellow, Ripe Plantains: As mentioned above, ripe ones are usually yellow or yellow-brown. A ripe plantain is sweet, firm, and easy to slice, and the skin peels easily. They will be firm, but not as firm as the unripe ones. The skin should be easy to peel. And they'll definitely be sweeter than the unripe versions.

How Much Do You Know About Plantains?

You Can Cook With Ripe and Unripe Ones

Most people have seen plantains but aren't entirely sure how to go about cooking them. A great number of people don't even know that this fruit has to be cooked prior to consumption. Oftentimes, I've had people walked over to me in grocery stores and ask me how to cook these yellow powerhouses.

Different cultures prepare plantains differently. There are healthy options, and then there's a not-so-healthy options; each will be covered in detail in this article. You can then choose the option that's best for you.

1. How to Boil Plantains

Plantains can be boiled for those who do not fancy the frying method. This method only requires that plantain be cooked in water. No other ingredients are needed.

Ingredients

As many plantains are you like

Water

Salt

Instructions

To prepare the plantain for boiling, first rinse the skin to remove any dirt residue.

Then, cut it into chunks. You want sections about 2 inches wide, and be sure to leave the skin on.

Pour the chunks into 2 - 3 cups boiling, salted water. Cover and simmer for about 15 to 20 minutes.

Drain and remove skin.

These will likely taste a bit like a sweet potato. You can use these as a substitute in some soup recipes that call for potatoes. Leaving the skin on helps the fruit retain most of its nutrients and also helps keep it from getting soggy. These also taste great with scrambled eggs and/or tossed into a stew.

Green plantain slices | Source

Ripe plantain slices | Source

2. How to Fry Plantains

This is the most popular cooking method. Though most cultures use this method of cooking, more and more plantain lovers are gradually moving away from frying to either roasting, baking, and boiling them. This seems to be largely due to health reasons.

Ingredients

Plantains

Vegetable oil (whatever taste you prefer best)

Instructions

Remove the plantain's skin.

Cut the fruit into chunks, cubes, or coins. Different people like it different ways/shapes.

Set your frying pan or wok on the stove, and turn it to medium heat.

Gently drop the pieces into hot oil to prevent oil from splashing, as hot oil can cause serious burns.

Fry the pieces for about 5 to 10 minutes, stirring or turning occasionally.

Remove from hot oil once the pieces are golden brown.

Remove excess oil from them by dabbing them with a paper towel.

You can serve it with scrambled eggs and salsa. This combo of fried plantains and eggs makes a great breakfast meal. It is both a sweet and healthy combination. They can also be eaten alone, with stew, or as a side dish with rice and beans.

When fried, unripe plantains are very crunchy, they are usually turned into chips. Fried, ripe plantains, on the other hand, tend to be very sweet and soft. Because of their sweetness, kids tend to like them a lot, and the fruit can be easily incorporated into any meal that kids love.

Fry the ripe plantains in oil. | Source

This is how I like them: with eggs and salsa! Time to devour. | Source

Yum! What a great way to start the day. Use of images by permission only. | Source

3. How to Grill or Bake Plantains Using an Open-Pit Method

Plantains can also be grilled or baked. It is said that using one of those two methods means that the fruit retains all of its nutrients, as no nutrients are lost (unlike when they're boiled or fried). This method is considered the healthiest of all and preferred by health-conscious plantain lovers. It is also an healthy option for Weight Watchers.

Ingredients/Supplies

Plantains

A grill of some sort

Instructions

Peel the plantains.

Place them over an open fire pit until they're golden-brown. This could take up to 40-50 minutes.

Enjoy!

In Nigeria (my native country), roasted plantains are called boli or bole. In that part of the world, plantains make a full meal by themselves. They can be fried in oil (dodo), boiled with the skin on, or pounded in a mortar and combined with some yam variety to make a fufu-like meal (akpu) that is then eaten with soup.

Some people prefer to grill this fruit with the skin on, while some prefer to have the plantain in direct contact with the coal. A grilled plantain should be well-cooked after about 40-50 minutes of being on the grill.

Roasted/Grilled plantain with peanuts | Source

4. How to Oven-Roast Plantains

If you do not have a grill or an open charcoal pit, you can roast plantains in an oven.

Ingredients

1-6 ripe yellow plantains

Instructions

Peel plantains, but do not cut into pieces.

Set oven to about 400 to 450 degrees (depending on the oven).

Place peeled, whole fruits in the oven. Bake them for about 30 to 40 minutes, turning occasionally to achieve an even roast. You know they're done when they're golden brown.

If you've never tried plantain before, will you try it based on what you now know from this hub?

Grilled or Roasted Ones Are the Healthiest

I prefer roasting or baking plantains in the oven because I don't have to deal with the smoke from the grill or pit, but I get the same result—if not better. But the good part is that whether your plantains are grilled on an open charcoal grill or roasted/baked in an oven, these methods are, by far, the healthiest way to cook this fruit. Plus, there's no oil for frying, and that means these methods are fat-free.

Grilled plantains can be eaten alone, as a snack, dipped in butter, topped with roasted Spanish peanuts (my favorite, seen above), or dipped in salted palm oil.

Here's a Video for Visual Learners

Where Can I Buy Plantains?

Plantains can be found in the produce, fruit, and vegetable isles of most grocery stores today. They can also be found at most farmer's markets that cater to Eastern Mediterranean cuisines and in some Chinese stores. But you will most definitely find them in any African store or market.

When buying your plantains, stay away from the overly ripe and mushy ones. The yellow, ripe-but-firm ones are better. These are perfect for grilling, frying, and boiling.

I like to keep a few plantains around all of the time. They are handy as a quick snack, can be made into an elaborate part of your breakfast, or used as a side dish option. Whichever method you choose to prepare your plantains, one thing is sure: you'll enjoy having them as a great addition to your kitchen menu!

Questions & Answers

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Comments

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sending

Faill (my tag, nothing to do w/ you)

4 months ago

Great job on this article! I've been trying to figure out why my grilled plantains are always underwhelming, but you clearly explained that I've been undercooking them! Thanks for the tips!

AUTHOR

Comfort Babatola

5 months agofrom Bonaire, GA, USA

You are so very welcome. I hope it turns out right and delicious. I've been having all sorts of plantain dishes since there's an abundance of it this time of the year.

Larfa520

5 months ago

Hello Comfort!

I am so grateful to you for these plantain recipes.

I bought one today and wasn't sure what I wanted to do with it. Roasting in the oven or something I never thought up although I roast sweet potatoes all the time :-)

I am going to roast my plan Taine in the oven today and have it with my rice and beans that I'm also going to make a nice salad.

Thank you so much And I think your name is wonderful :-)

Thank you for your comfort!

Thelma Alberts

5 months agofrom Germany

I love plantain. I have them planted in my Philippines home yard. I mostly cook them or fry them. Sometimes, I roast them too. I also make a salad out of the plantain heart.

Cynthia Mickas

6 months ago

Have had fried and now with summer grilled sounds heavenly thank you. Love trying new recipes from other cultures. We can learn so much. Thank you again. And in cake! Fantastic!

Shona

9 months ago

Ripe plantain can be used to make cake, like bananas too :) maybe when they have gone too ripe for frying or grilling.

Angel Guzman

14 months agofrom Joliet, Illinois

Plantains are awesome!

AUTHOR

Comfort Babatola

4 years agofrom Bonaire, GA, USA

Hey Rachael. You're probably right. It maybe wasn't ripe enough. It need to be just right. Like when you bite into it raw, you get that sweet but firm texture.

That reminds me, I've got some just like that that I need to prepare for breakfast, to eat with some eggs and salsa serving. Thanks for your comment, and have a blessed day!

Rachael Tate

4 years agofrom England

I love fried plantain but can never get it right when I try it at home. I think it's probably not quite ripe enough when I cook it. Yours looks amazing!

AUTHOR

Comfort Babatola

4 years agofrom Bonaire, GA, USA

@Esther Strong - I appreciate your taking the time to read and comment. Thank you!

Esther Strong

4 years agofrom UK

I have always fried plaintain in the past but have been concerned of the health implications so knowing other ways of cooking them as you've presented here is very useful. Voted up and more.

AUTHOR

Comfort Babatola

5 years agofrom Bonaire, GA, USA

@Edjanse Plantain is a very versatile fruit that can be cooked virtually in every way possible. Thanks for the votes and comment.

Ambiga Jeyaratnaraja

5 years agofrom India

Oh so much we can do with plantains. Really interesting and a new one. Have to try it out. Love reading more of ur hubs. Voted up and interesting.

AUTHOR

Comfort Babatola

5 years agofrom Bonaire, GA, USA

@AliciaC - I'm glad you find this useful and convincing. When you do try them, you'll find that are a very tasty meal/treat. Thank you for your kind comments.

Linda Crampton

5 years agofrom British Columbia, Canada

Thank you for so much useful information about plantains! I've been hearing a lot about them lately. Your detailed and very interesting hub has convinced me to try them!

AUTHOR

Comfort Babatola

5 years agofrom Bonaire, GA, USA

@chocomaggie - Here on Hubpages, we learn new things everyday. I'm glad you can now try baking or grilling your plantains. These methods are a healthier option to the frying.

Thanks for stopping by and commenting.

chocomaggie

5 years ago

Hi, loved this hub of yours. I was not aware that plantain can be baked or even grilled for that matter!!! awesome ideas...My hubby is from kerala (India) where deep frying the bananas is a very popular way of cooking them. The dish is called "nool appam" in malayam....it is my favourite too. I am for sure trying out your recipes....

:)

AUTHOR

Comfort Babatola

5 years agofrom Bonaire, GA, USA

@ignugent17 - Believe me when I say, it tastes good, it looks good and it's healthy. You'll love it!

Thanks so much for stopping by, reading and commenting. :)

AUTHOR

Comfort Babatola

5 years agofrom Bonaire, GA, USA

@phildazz - It really does help with iron deficiency, especially the green unripe plantain. It could be used as a meat substitute (when peeled and cut in chunks) in a collard green soup. That's a double dose of iron right there.

Girl, I'm glad you don't have that problem anyone! Thanks for taking the time to read and comment. Very well appreciated. :)

AUTHOR

Comfort Babatola

5 years agofrom Bonaire, GA, USA

@thehaplesshostess - I noticed that too.

Once a lady behind me at the checkout lane asked the cashier what those are (referring to plantain). She said, "I don't know", and then proceeded to ask me what they were and how to cook them. Everyone around us were tuned in once I started talking.

Though many people are clueless when it comes to plantain it, but they are always delighted and willing to try it once they get the needed information.

ignugent17

5 years ago

Looks good and healthy. I must taste good too. :-)

Allan Philip

5 years agofrom Toronto

How nice of you to write about plantains; I once had an iron deficiency and was told by my physician's nurse to eat lots of plantains. Guess what? It worked, never had a problem since cause I love plantains.

BG

5 years agofrom PA

Not even the produce clerks in grocery stores that carry these can tell you how to prepare plantains, so I've never been brave enough to try them. Thank you so much creating this hub!

AUTHOR

Comfort Babatola

5 years agofrom Bonaire, GA, USA

@Kevin Peter - Thanks Kevin for your contribution to this hub. As you rightly said, ripe plantain can be fried. Though I have never heard of plantain being cleaned first before frying, but I'm sure it can be done.

Thanks for stopping by to read and comment. Very well appreciated. :)

Kevin Peter

5 years agofrom Global Citizen

Even the ripe plantains can be fried after removing their peels. Before frying, they have to be put in water and then cleaned well. Add some turmeric powder into the water. This gives a yellow colour to the chips. Then dry it well using a dry cloth and then cut in desired shape. Usually thin slices taste good. Then fry it. Before taking the fried chips , pour a mixture of water and salt into it. Add only one or two spoons of this mixture depending upon your salt requirements.

The boiled plantain tastes very good. Thanks for your useful hub.

AUTHOR

Comfort Babatola

5 years agofrom Bonaire, GA, USA

@iguidenetwork - To try it, is to believe it. Careful though, it's addictive! I'm craving some of those right now.

Thanks for stopping by, and commenting. Very well appreciated.

iguidenetwork

5 years agofrom Austin, TX

I might try your plantains and eggs and salsa. The combination of sweet, sour and salty sounds delicious. :)

@Jean Bakula - I know lots of people are only familiar with the frying method of cooking plantain. Unfortunately, it's not a very healthy method. But, I must confess, that even I sometimes prefer the added delicious taste of the frying oil.

I hope your son will find the grilling and baking methods even more delicious. I actually just finish eating a not-too-ripe boiled plantain with eggs and fish for breakfast.

Thanks for reading and commenting. Very well appreciated.

Jean Joycee

5 years ago

wow so yuummeee. Looking very tasty.

Jean Bakula

5 years agofrom New Jersey

Thanks for a new look for plantains. My son is a vegetarian, but the rest of the family is not. He has made plantains, but the only way we knew was to deep fry them when they were very sweet. The boiling and grilling methods are great ideas!

AUTHOR

Comfort Babatola

5 years agofrom Bonaire, GA, USA

Thanks cbarbar for your comments. Plantains are tasty baked or fried. Just yesterday, I had fried plantain twice, with eggs for breakfast, then with rice and beans for lunch. Always delicious.

cbarbar

5 years ago

Hi Comfort!

I love plantains and I have been eating them since I was a child. I love them fried, but recently tried them baked and I love them baked even more. Thanks for the very informative hub post!

AUTHOR

Comfort Babatola

5 years agofrom Bonaire, GA, USA

@vespawoolf - Fried plantains are everybody's favorite. Just fried some this morning. And yes, they can also be roasted and boiled-mashed-&-fried as you described. Always delicious however it's cooked.

Thank you for taking the time to read and comment. :)

vespawoolf

5 years agofrom Peru, South America

Plantains are common and Peru and we just moved to an area where they're very inexpensive. I like them fried (of course) and grilled, but I've never thought to roast them in the oven. I look forward to trying it, thanks! I'm sure they'll be delicious. In Northern Peru, they often boil the green plantains, peel them and then mash them and fry them. This tastes and looks a lot like rice but is much more nutritious.

AUTHOR

Comfort Babatola

6 years agofrom Bonaire, GA, USA

@Deborah Brooks - Plantains or Plantano (in spanish) are very popular with people of spanish descent, also in Africa and other tropical regions. Most grocery store now carry them.

Thank you for your comment.

AUTHOR

Comfort Babatola

6 years agofrom Bonaire, GA, USA

@mishee18

@dinkan53 -

Don't know how I missed your comments. forgive me. You are much appreciated for stopping by and commenting. Thank you so much!

Deborah Brooks Langford

6 years agofrom Brownsville,TX

I have never tried a plantain.. they look like bananas.. I do not know where to buy them.. but if I do I will know how to cook them thank you

debbie

Michelle Yap

6 years agofrom Philippines

I do not know if plantains, is what we call "lakatan" or "latundan" here in Philippines. I would try to do some of your tutorials :)

AUTHOR

Comfort Babatola

6 years agofrom Bonaire, GA, USA

@FreezeFrame34 - Now you know what to do next time. Thanks for stopping by and commenting.

FreezeFrame34

6 years agofrom Charleston SC

I have yet to try a plantain, but this gives me some ideas on how to experiment with them!

I once bought a green unripe plantain at a store thinking it was a banana. It ripened, but when I tried to peel it, it was super hard; I threw it out; wish I had your hub then!

AUTHOR

Comfort Babatola

6 years agofrom Bonaire, GA, USA

Yes iruvanti - we also consider it a vetetable in Nigeria. It's used in soup and beans recipes. Our cuisines are really not that different as we also savor lots of spices like you do. It's a small world!

Thanks for your comments.

iruvanti

6 years agofrom U.S.A

In India green plaintains are treated as a vegetable. We make savory dishes with the green ones and desserts with the ripe ones. Thanks for sharing.

dinkan53

6 years agofrom India

Love banana chips. Have to try the grilled banana soon. Rated as interesting.

AUTHOR

Comfort Babatola

6 years agofrom Bonaire, GA, USA

@viking305 - I'm so glad you stumbled on this. They are Oh so delicious! They taste even better with fried egg. As a matter of fact, I'm going to have some right now. It's always good to have plantains handy.

Thanks for your comment and votes.

L M Reid

6 years agofrom Ireland

I must admit I had never heard of plantains before I read this article. From your photos they do look delicious. I love eating bananas so may give this recipe a try too.

Thanks for SHARING. Voted up and awesome

AUTHOR

Comfort Babatola

7 years agofrom Bonaire, GA, USA

Hairybizness - Thanks for stopping by. Glad you find this useful.

Peggy

7 years agofrom Oahu, Hawai'i

My co worker gave me a bunch of plaintains from her back yard, and I had no idea how to cook them. Thank you for the tutorials. They are almost all yellow, I have them hanging in my back yard. I will do a hub when I cook them next week.

AUTHOR

Comfort Babatola

7 years agofrom Bonaire, GA, USA

@ournote2self - My pleasure. Try it sometime. You'll find not only does it look delicious, it taste delicious!

ournote2self

7 years ago

Looks delicious! Thanks for sharing!

Yvonne L. B.

7 years agofrom South Louisiana

I've always wanted to try plantains, but didn't know how to cook them. Thanks for the lesson. Great hub.

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